Foods and oils that contain medium-chain triglycerides, omega-3s, and omega-9s are considered good for you. Here are my favorite sources of healthy fats :. These days it seems like everyone is talking about how wonderful healthy fats are for you. But you might find yourself wondering, can you eat too much healthy fat?
The answer is yes! Unsaturated fat plant sources and fish and saturated fat animal products, coconut, and palm oils are both needed for good health, but in the right quantity, balance, and quality.
Problems can arise if we eat too much fat — even healthy fat — since dietary fats have more than twice the calories per gram as proteins or carbohydrates. This is especially true if you couple the fat with sugars and processed carbs. Although there is usually a combination of saturated and unsaturated fats in most foods, some foods contain a higher proportion of healthier fats.
Polyunsaturated omega-3 fats found in fish, walnuts, and flax are healthy and anti-inflammatory. Omega-6 fats , on the other hand, which are in some nuts and seeds and form the base of many vegetable oils like canola, sunflower, and soybean oil, can cause inflammation if eaten in high quantities.
They can also be harmful if heated to high temperatures as they release unhealthy free radicals. Consuming a small amount of omega-6 has its health benefits, but most people eat way more than they should. The average American diet contains 15 times more omega-6s than omega-3s. This ratio should be 2 to 4 omega-6s to 1 omega-3s! Omega-9s, which are found in avocados and olive oil, are also good for you.
Coconut and olive oil are lower in omega-6, which is one of the reasons they are classified as healthy. Coconut oil is also a source of medium-chain saturated fats that are healthier for your heart and for weight loss than other sources of saturated fats. And as you know, healthy fats found in foods like avocado, nuts, salmon, and extra-virgin olive oil have many benefits: They provide your body with lasting energy, keep you feeling full longer, and help your body absorb fat-soluble vitamins.
However, all dietary fat—both unhealthy trans and saturated fats and good-for-you monounsaturated and polyunsaturated fats—is more calorie-dense than protein and carbohydrates, so eating too much could lead to weight gain. A registered dietitian can look at your diet and tailor that number to fit your needs. Mike Roussell, PhD, is a nutritional consultant known for his ability to transform complex nutritional concepts into practical habits and strategies for his clientele, which includes professional athletes, executives, food companies, and top fitness facilities.
Mike is the author of Dr. Connect with Dr. Mike to get more simple diet and nutrition tips by following mikeroussell on Twitter or becoming a fan of his Facebook page. Save FB Tweet More. By Mike Roussell, PhD. Be the first to comment! No comments yet. Close this dialog window Add a comment. Summary: Fats are one of the three macronutrients. The body absorbs them from food and uses them for energy and other functions.
Summary: Fats provide a number of benefits for your body, including serving as an energy source, regulating hormones and genes, maintaining brain health, and making food tastier and more satisfying. Fatty acids are grouped according to the number of double bonds between carbons in their structures. MUFA food sources are typically liquid at room temperature and fairly stable for cooking purposes. The most common MUFA is oleic acid, which olive oil contains in high amounts.
Monounsaturated fat is linked to several health benefits, including a reduced risk of serious diseases such as heart disease and diabetes 5 , 6 , 7. One review of 24 controlled studies found diets high in monounsaturated fat lead to significantly lower blood sugar, triglycerides, weight and blood pressure levels, compared to high carb diets. The high monounsaturated fat diets also increased HDL good cholesterol levels 7.
In one study, people felt fuller and took in fewer calories for the next 24 hours after consuming bread alongside oil rich in oleic acid, compared to bread that contained less 8. They can be divided into groups depending on the location of the double bonds. These include omega-3s and omega-6s. Studies have found that long-chain omega-3 fats have benefits for inflammation, heart disease, diabetes, depression, and other health conditions 9 , 10 , 11 , Although you need some omega-6 fats, they can contribute to chronic inflammation if you consume too much, especially if omega-3 PUFA intake is low 13 , 14 , Omega-6 fats are very common in modern-day diets.
On the other hand, omega-3 fats are usually consumed in much smaller amounts. Significantly, researchers report that the evolutionary diet of humans provided a ratio of omega-6 to omega-3 fats between 1-to-1 and 4-to SFA intake can raise LDL bad cholesterol levels in some people, although this depends in part on the specific fatty acids consumed.
It should also be noted that HDL good cholesterol typically goes up as well For example, studies suggest that the medium-chain triglycerides in coconut oil and palm oil may boost metabolic rate and reduce calorie intake 22 , In a trans fats molecule, hydrogens are positioned across from each other rather than side by side.
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